We are pleased to announce the we will be working with Embrace Sports this March offering several training holidays for runners and triathletes.

The Pre-Marathon training session will run from March 3rd-10th.

The Triathlon training session will run from March 10th-17th.

Training Holidays are just the ticket when it comes to kick starting your season and taking it to the next level.

Can you imagine daily runs by the ocean, beautiful trail runs, biking in the country, time trailing to the southern most tip of Europe and open water swimming in the ocean every day?

This is your chance to make 2o12 your best season ever!

What to know what you are capable of?  Immerse yourself in a week of fun training with professional coaches and like minded individuals.

Amaze yourself!

I have a lot of athlete patients coming in when the weather starts getting cold. As your body tries to adjust to the winter weather there are a few key home therapies that can help minimize your chance of injury. You may already know and do a few of these but if not, here are three that will help you reach your maximal potential during winter months.

Start Warm

Injuries that occur at the beginning of exercises can be avoided by properly warming up. When it’s cold outside do not just wait for your body to warm up naturally by starting cold. Raise your temperature beforehand and avoid those “easily-avoidable” injuries. For example – Get dressed for your exercise and right before you leave do two sets of jumping jacks with a set of pushups in between. If you warm up inside your house your temperature will rise quickly in your gear and then you’ll be nice and warm for the exercise.

ICE, ICE, ICE

There is a reason why you see ice being thrown on a professional athlete the moment they get done performing. Even in the winter months it is important for you to cool down those muscles and reduce inflammation after you exercise. If you feel something “new” or have a “hot spot”, ice and stretch it after you finish. Remember, all chronic injuries have a start date.

Don’t Ignore Injuries

Lastly – If something hurts, take care of it. Some people never take a break from exercising. Do not let an injury ruin the your next event. Do whatever you need to get back to where you want to be. Taking time off will not cure all injuries, so be proactive and find someone to help you if you need it.  I use Active Release Techniques (ART) on all of my patients due to quick recovery times and immediate improved function in many cases.

Train Smart, Race Hard!
Walter Olsen, DC

For more information on ART go to www.activerelease.com
or come in and see us at P3 Chiropractic and Sports Care, www.OlsenDC.com (Previously Olsen Chiropractic)

• Name: Eric Doehrman
• Age Group: 40-44
• Location: Huntsville, AL
• “Real” Job: Triathlon Coach and Trainer
• Multisport background: I did my first multisport race when I got bored training for ultra-marathons
• First Triathlon: Rocketman, 15 years ago
• Triathlete Inspirations: Team Hoyt (Dick and Rick Hoyt)
• Favorite Races: Frantic Frog in Mach TN & IM St. George
• Backstory: I’m a multiple Ironman finisher and have been involved in the sport of triathlon for 16 years. My story is probably similar to that of many typical age group athletes: The first race I entered was on the back of zero training, on an old mountain bike and absolutely no clue as to what I had gotten himself into! Sixteen years and several bikes later, I’ve competed in races from sprint to Ironman. I can tell you firsthand what it is like to hit the point where your body can’t give anymore. I believe in walking the walk – and letting the walk speak for itself!

Let’s consider this typical example:

Joe Triathlete is training for an Olympic Distance race. He wants to qualify for Nationals at this race.
He has a training plan that calls for 10 workouts in any given week. This plan have been put together according to Joe’s schedule and availability.

Joe misses an average of 3 training sessions per week or does not perform the workouts as designed for various reasons. Simple math will tell us that he is already doing only 70 % of what his training calls for. This, in and of itself is a C- in just about any public school in America, in many it is an F.

How do we get Joe to be an A student?

Consistency is the key element here. It isn’t the responsibility of Joe’s coach to do the workouts. It is Joe’s responsibility to do the workouts. If Joe can only do 5 workouts a week then he is the one who has to let his coach know that he can only do 5 workouts a week. Until Joe finds it unacceptable to miss a training session, Joe will be a at best a C-.

Athletes who only complete a portion of their training cannot expect great results on race day. They haven’t done what is necessary to achieve their goals.

Athletes who make a total commitment to their training have the best results. These athletes have realistic goals and don’t make excuses when it comes to doing what is necessary to achieve them.

How do we become an A student?

• Set realistic performance goals
• Be realistic about time available
• Get the work done
• Don’t take shortcuts
• Don’t make excuses

• Name:  Karen Doehrman
• Age Group: 45-49
• Height: 5’5″
• Location: Huntsville, AL
• “Real” Job: Instructional Designer and Learning Product Developer
• Multisport background: Coach with Eric Doehrman for E3 Multisport. Spin Instructor. Yoga Instructor.
• Personal bests/Top Results: Ironman Florida 12:22; 1st place age group, Half Rev, Knoxville, 2010; 2011 Podium spots at Mach Tenn, Rocket Man, Mountain Lakes, Frantic Frog; 2011 IMSG finisher!
• First Triathlon:Wet Dog Sprint, Decatur AL (07/07/07)
• Triathlete Inspirations: Chrissie Wellington and husband Eric Doehrman
• Favorite Race: Mach Tenn (Tullahoma, TN) or Frantic Frog (Scottsboro, AL)
• An Interesting Personal Fact: Eric and I were married at the race site after I completed my first triathlon!

Back to The Tribe >

MALE

WOMEN:

Back to The Tribe >

Brian Tucker
Richard Winters
Ed Blalack
Sidney Holt
Gayle Reese

Individual Results

Tom Gale
Frank Maples, 3rd age group
Mountain Lakes, 4th age group
Rocketman, 1st military division
Heel and Crank Duathlon, 3rd Overall Male
Chattanooga Waterfront, 26th age group

Christopher Stock
Augusta 70.3, 5th age group, 2012 Worlds Qualifier
Rocketman, 1st age group
Chattanooga, 1st age group
Music City, 4th age group
Mach Tenn, 4th age group
Cotton Row Run, 2nd place age group, 7th overall

Natalie Westbrook
Mt. Lakes Tri, August 13, 2011, 1:30:56, 5th place age group
Rocketman Triathlon, August 28, 2011, 2:59:46, 3rd place age group, first Olympic triathlon!
Frantic Frog Tri, September 10, 2011, 1:21:13, 2nd place age group
Miami Man Half Iron, Finish

Gayle Reese
Mach Tenn – Personal best time!
Chattanooga Waterfront 2011 finish
Music City 2011 finish
Mountain Lakes 2011 finish
Rocketman 2011 -3rd place masters athena
Frantic Frog 2011 – 3rd place masters athena
Florida Ironman

Heather Haney
Rocketman, 4th age group
Mountain Lakes, 6th age group
Augusta 70.3, Finisher, first half! 53rd age group/158
Wet Dog, 9th age group
Frantic Frog, 2nd age group
Cotton Row Run 10k, 7th place age group, PR
Monte Sano 15k, 8th age group
Spirit of America 5 miler, 2nd place female, PR

Karen Doehrman
Mountain Mist 50k Trail Run, Finish
Ironman St. George, Finish
Mach Tenn Triathlon, 1st age group
Chattanooga Waterfront, 14th age group
Rocketman, 1st age group
Mountain Lakes, 2nd age group, 2nd fastest female bike split
Frantic Frog, 3rd Masters

Eric Doehrman
Mountain Mist 50k Trail Run, Finish
Ironman St. George, Finish
Mach Tenn Triathlon, 3rd age group
Frank Maples, 2nd age group
Wet Dog, 1st age group
Chattanooga Waterfront, 70th age group
Heel and Crank Duathlon, 3rd age group
Scottsboro Duathlon, you won something – cannot find results
Mountain Lakes, 7th age group
Frantic Frog, team, place 1

Sidney Holt
Rev3 Half Iron, Knoxsville. Finish
Augusta 70.3, Finish
Rocketman, Finish
Florida Ironman

Ed Blalack
Mach Tenn, 4th fastest bike age group (did not run so no finish)
Mountain Lakes, 9th age group
Wet Dog, 7th age group
Rocketman, team – Place?
Frantic Frog, team – 1st place
Florida Ironman

David Piper
San Diego Rock and Roll Marathon
Los Angeles Marathon
Pasadena Marathon, Boston Qualifier
Ironman Canada Finisher

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Benefits of Hot Yoga

• Prevent injury
• Recover faster from injury
• Recover from intense workouts – rest and regeneration is key to optimal training
• Increased range of motion
• Improved concentration and focus

Improve your performance

Many athletes, especially endurance athletes, ignore the flexibility aspect of their fitness plan and pay the price with tight and weak hips, poor posture and positioning, and imbalances due to overuse and repetitive movements. Eventually, the body will find ways to cope but this produces ineffective efforts and progress.

In this dynamic class, we will use yoga to work small tendons and muscles essential for stability and correct form in running. We will open the hips, back, chest and shoulders with flexibility poses – essential for injury prevention. We will focus on improving tight hips and weak hamstrings that result from the overuse of quads during running.

Cyclists will benefit from work on strengthening lower back muscles. No matter what sport you participate in, a strong core is essential and this class delivers plenty of core work.

Learn to relax and breathe

Use breathing to train the body and mind to deal with stressful situations. This improves focus and endurance. We will incorporate visualization and other sports psychology exercises to develop mental skills and strategies that allow you to perform your very best. Finally, you will learn to use relaxation as a tool to recover from intense workouts – an often overlooked aspect to training is the rest and recovery cycle.

Why HOT yoga?

The heat loosens you up and increases your flexibility without the risk of injury. For athletes, there are two other distinct advantages. The first advantage is the heat prepares you to compete more comfortably in hot weather. Your body gets used to being stressed in the heat. The second advantage to hot yoga is mental toughness – you will develop mental discipline by focusing on your breath and tuning in to your body. Your body and your mind are made stronger.

The details

These special classes are held Sundays from 6:30 to 7:30 pm at Hot Yoga of Huntsville  in Hampton Cove, next to Walmart. To learn about the full range of benefits of Hot Yoga, often referred to as Bikram Yoga, take a few minutes to review their site at http://hotyogaofhuntsville.com.  In addition to detailing the wide range of benefits of hot yoga, their site will explain what to expect and review the tips for newcomers. If you still have questions, they can be reached at (256) 585-6380.

The classes are taught by e3 Multisport coach Karen Doehrman,  a regular instructor at Hot Yoga of Huntsville and the Huntsville Hospital Wellness Centers. She is also available for private sessions.

Ten weeks: January 8- March 11

Please note our special pricing for e3 Athletes – only $25.

Completing an Ironman is a goal for many athletes and for this reason I am going to give a brief breakdown on what it takes.

Commitment

To your training, to your body, to your family, to your job, to finishing the work that you started.  You will train when you would rather be in bed, you will train before work in order to get it done, you will train when everyone is watching a ball game, you will train in the rain and you will train when it is the last thing that you want to do.

Focus

You have to be focused on your goal.  This is not the time to try and set PR’s at other race distances.

Sacrifice

You will have to do what is necessary to finish, not what you want to do or like to do.  You must come to the realization that 140.6 is a long way and you have to put in the work to get across the finish line

Compromise

You are going to learn that other people in your life could care less about Ironman.  This means that you will sacrifice your ideal times for training, rest, sex and food for times that are more suitable for the rest of the people in your life.

Patience

You have to train for the race and getting your body ready for this event takes a long time.  You might be able to run a 3:30 marathon, but until you have done it immediately after a 2.4 mile open water swim and a 112 mile bike, you don’t have a clue as to what it takes.

What it doesn’t take.

Friendsies

Your Facebook friends will support you no matter what.  Don’t let their opinion of your training fool you.   If you use social media as a barometer of how effective your training is, you are in for a big surprise on race day.